Author: Jade

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 5 Left/Right/Forward/Backwards Monster Walk Steps 10 Banded Glute Bridge-ups 10/side Banded Clam Shells 10 Air Squats C – Movement specific review/instruction – Back Squat D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: 8 Pause Goblet Squats + 8 Pause Hip Thrusts Start with a moderate load on the Goblet Squat and build each set as deemed fit. Hold the bottom of the Squat for 1-2 seconds on each rep. For the…

Macro – Extended Conditioning Emphasis – Week 4 of 12 Micro – Trunk Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 5/side Banded Strict Press 10 Alternating Lunges 20 Alternating Plank Shoulder Taps 30 Jumping Jacks C – Movement specific review/instruction – Push Press D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Single Arm Kettlebell Strict Press + 10-15 V-Ups Start with a moderate load and increase loading each set as able. Pick a fixed quantity of reps for the V-Up that you can maintain for all 6 sets….